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Thread: Preserving bone/joint health

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    Default Preserving bone/joint health

    I've been dancing for 6 years now and recently I'm really feeling it. I am having knee pain in one knee and back pain and I just know it's from dancing.

    what supplements or exercises can you recommend specifically for that?

    i know some people will say no floor work/pole work but that's not an option for me at the moment unfortunately

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    Default Re: Preserving bone/joint health

    I always had bad knees/feet/joints. If it wasn't for that, I would definitely dance more often. I am curious as well.

    What I do at the moment, I don't know how well it helps since I am very oblivious, is to eat a lot of protein and drink gelatin/bone broths. It also is important to stretch and build the muscles because that is what keeps excess pressure off your joints and stabilize your joints ensure that they don't twist into positions they're not supposed to. I am able to walk in heels better and don't feel as much joint pain after lifting weights.


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    Default Re: Preserving bone/joint health

    I mentioned this in another thread. Yoga has been a life saver for my joints and overall health. I take 4 classes a week (unlimited class membership) and attend a mix of deep stretching and hot power yoga classes. This has become an absolutely essential part of my health regimen, both mentally and physically. I'd drop my insurance before I'd drop my yoga practice!

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    Default Re: Preserving bone/joint health

    Thanks girls! I eat lots of protein and stretch regularly, but will try to drink some of those broths.

    And I LOVE hot yoga, been doing it on and off but was thinking of building it into my routine anyways, so I'm excited to hear it helps! I just feel it helps me tremendously with water weight loss(?) well I just feel like it makes me look more lean but it's definitely exhausting.

    I also want to lose weight specifically to put less stress on my bones. I am not exactly overweight but am at the upper end of what I should weigh and I think it would really help if I weigh less.

    Any tips on supplements?

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    Default Re: Preserving bone/joint health

    Drink lots of water, never go up on stage without stretching before, get a massage twice a month and best of all, find a good back Doctor that gives you exercises made especially for you, beware of the doctors that wants to adjust your back. Find someone that actually finds the problem so you can work on it yourself instead of just temporarily relief from adjustments.
    I've been having lower back / hip problems ever since I started and recently found a doctor that gave me some awesome exercises (super easy ones!) and now I feel like a brand new person, no more pain. One of the exercises is to lay on a baseball on the floor for 2 minutes and like roll around / massage my bad hip... Super weird but it works! Also, yoga!

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    Default Re: Preserving bone/joint health

    Quote Originally Posted by SexyStella View Post
    Doctor that gives you exercises made especially for you
    ^Agreed, whatever the problem is it is definitely worth seeking the advice of a physio etc so that you have the knowledge to manage your injuries i.e. foam roller, stretches massage etc.
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    Default Re: Preserving bone/joint health

    I can't believe how much balancing my muscles out (e.g. through yoga) has helped my joints. Like the knee, for example, is super dependent on the muscles being in balance. Over the last few months of doing yoga, I'm seeing muscles appear that I've never seen before (vastus medialis, for example, and tibialis anterior have both doubled in size) and other muscles stay the same size. My body feels so much more balanced overall. It's crazy.

    I wrote this post at 4:30 am and it looks like jibberish to me. But whatevsies.

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    Default Re: Preserving bone/joint health

    Looking at hot yoga now definitely going to do it, need to re-condition my body etc.

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    Default Re: Preserving bone/joint health

    I recommend doing a power flow class instead of bikram or hatha, which tend to be repetitive. I take hot vinyasa power flow classes. Definitely try a studio out before you commit to it (most studios have cheap introductory offers). It's important to find a studio you like with classes and instructors that feel right to you. Some people find they hate sweating and prefer unheated classes, other people fall in love with bikram-style classes, etc.

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    Default Re: Preserving bone/joint health

    I would recomend every month to visit a chiropractor and do general adjustment.

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    Default Re: Preserving bone/joint health

    Quote Originally Posted by charlie61 View Post
    I recommend doing a power flow class instead of bikram or hatha, which tend to be repetitive. I take hot vinyasa power flow classes. Definitely try a studio out before you commit to it (most studios have cheap introductory offers). It's important to find a studio you like with classes and instructors that feel right to you. Some people find they hate sweating and prefer unheated classes, other people fall in love with bikram-style classes, etc.
    I have a bikram place that I like but they do the exact same routine every time and it's super boring which is why I don't go regularly. I wonder why they do that

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    Default Re: Preserving bone/joint health

    Quote Originally Posted by charlie61 View Post
    I recommend doing a power flow class instead of bikram or hatha, which tend to be repetitive. I take hot vinyasa power flow classes. Definitely try a studio out before you commit to it (most studios have cheap introductory offers). It's important to find a studio you like with classes and instructors that feel right to you. Some people find they hate sweating and prefer unheated classes, other people fall in love with bikram-style classes, etc.
    There's this place I am checking out, they have hot flow classes as well as just normal hot classes and a range of yin yoga classes too. Will report back and see how it goes.

    Also does anyone have a decent recipe for a bone/gelatin broth? Apparently they also contribute to overall skin health because of the collagen.

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    Default Re: Preserving bone/joint health

    Quote Originally Posted by SimoneGray View Post
    There's this place I am checking out, they have hot flow classes as well as just normal hot classes and a range of yin yoga classes too. Will report back and see how it goes.

    Also does anyone have a decent recipe for a bone/gelatin broth? Apparently they also contribute to overall skin health because of the collagen.
    Oh hell yeah. That sounds perfect! Definitely report back. Yoga starts getting really enjoyable after the first few weeks, when you start noticing results.

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    Default Re: Preserving bone/joint health

    Quote Originally Posted by charlie61 View Post
    I recommend doing a power flow class instead of bikram or hatha, which tend to be repetitive. I take hot vinyasa power flow classes.
    I've taken both of these classes, and I really like hot Vinyasa when I need to work some kinks out AND tone, but I couldn't imagine doing hot vinyasa more than once a week, tops. Props to you for being so disciplined. I'm still adjusting to my new work schedule, and some self-care which includes early sobriety, and I would like to fit yoga in at least twice a week as well.

    Can anyone in this thread recommend good supplements for joint health? I'm feeling a little soreness in my left wrist, and both of my knees. I've been working at least twice a week for the last two and a half months.

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    Default Re: Preserving bone/joint health

    Glucosamine
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    Default Re: Preserving bone/joint health

    following. Oh the stories I have to tell.

    side note- ESPN is a good channel to see products geared towards people with joint damage, because.....athletics.

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    Default Re: Preserving bone/joint health

    Quote Originally Posted by peakingsesame View Post
    I've taken both of these classes, and I really like hot Vinyasa when I need to work some kinks out AND tone, but I couldn't imagine doing hot vinyasa more than once a week, tops. Props to you for being so disciplined. I'm still adjusting to my new work schedule, and some self-care which includes early sobriety, and I would like to fit yoga in at least twice a week as well.

    Can anyone in this thread recommend good supplements for joint health? I'm feeling a little soreness in my left wrist, and both of my knees. I've been working at least twice a week for the last two and a half months.
    Omega 3 fatty acids. I take 2 grams of omega-3s/ day. I'm on the auto ship option with OmegaVia, and it costs me about $27 for a month's supply of very high - quality fish oil. Fantastic for overall health, as well as for joints..

    I could never get on board with glucosamine & chondroitin due to the sheer number of pills you have to take to notice a difference. I believe in the supplement after seeing how my mom's older dogs reacted when they started taking it (animals don't experience the placebo effect... they became noticeably more mobile and active when my mom added the supplement to their diets). I believe she gives them the one that comes with MSM and hyaluronic acid.. I just remember trying to keep up with taking four giant horse pills a day back when I was dancing consistently... they only really come in those hard - to - swallow, non-capsule forms. Ick.

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    Default Re: Preserving bone/joint health

    I've taught yoga for years. Be careful: most long term yogis end up with SI joint disorder or other back issues. I've practiced for 17 years and taught for 14. Especially those who have hyper mobility. Also, it depends on what kind of dancer you are. I do pole tricks. Dancing (not to mention walking) in heels (which tilts the pelvis forward) causes issues. Start from the ground up and seek out reflexology. Serrapeptase, Boswella, Collagen, Glucosamine, and MSM are excellent supplements.

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